At CSC+M, the physical therapy team is dedicated to helping patients prevent and manage low back pain, especially during activities like lifting that are common during the holidays. Improper lifting mechanics are among the most common causes of low back injuries, particularly lumbar strains. These injuries frequently occur when lifting heavy objects or using poor posture, which can strain several key structures in the lower back.
Key Structures Affected by Improper Lifting
The lumbar spine (L1-L5) supports the body’s weight and is often under significant stress during lifting. The intervertebral discs, which act as cushions between the vertebrae, are particularly vulnerable to compression, irritation, or herniation when improper lifting techniques are used.
Muscles in the lower back, such as the erector spinae and multifidus, are also commonly affected. Ligaments like the supraspinous and ligamentum flavum can become strained or overstretched, leading to instability in the lower back.
Common Lifting Errors
Improper lifting often results in a bent-over posture, where the lower back bears the brunt of the load instead of the legs. This can create a combination of muscle strain and joint compression, leading to pain. Common errors include bending at the waist instead of using the hips and knees, twisting the torso while lifting, and performing overhead lifts without engaging the abdominal muscles.
Symptoms of a low back strain may include sudden pain after lifting, stiffness, difficulty bending or twisting, and, if nerves are irritated, radiating pain, numbness, or tingling in the lower legs.
The Role of Physical Therapy in Treating Low Back Strains
Physical therapy is essential for managing low back strains caused by improper lifting mechanics. The primary goals of treatment are to reduce pain, promote healing, restore mobility, and prevent re-injury. The treatment process unfolds in several phases:
Acute Phase: Controlling Pain & Inflammation
In the acute phase, the focus is on controlling inflammation and protecting the injured area. Techniques like manual therapy, ice, heat, and gentle mobility exercises alleviate pain and begin the healing process.
Subacute Phase: Restoring Strength & Mobility
During the subacute phase, which typically spans 2–6 weeks, treatment shifts to restoring range of motion and strengthening the abdominals, pelvic floor, hips, and lower back muscles. Exercises such as bridges, bird-dogs, dead bugs, and planks help stabilize the spine.
Mobility exercises target the hamstrings, hip rotators, and hip flexors to reduce tension and improve flexibility. Activity modification and posture correction are emphasized, and a gradual return to previous activities is made to avoid re-injury.
Chronic Phase: Advanced Strengthening & Functional Training
Advanced strengthening and functional training become the focus for patients experiencing chronic pain or recurring issues. Exercises like deadlifts, squats, and balance training help improve strength, coordination, and posture. Proprioceptive exercises, which enhance awareness of body positioning during movement, are critical for preventing future injuries.
Long-Term Prevention & Maintenance
The final phase of treatment focuses on preventing future injuries and maintaining a healthy back. Patients are educated on proper lifting techniques, ergonomic adjustments, and the importance of regular exercise to maintain strength and flexibility in the lower back. Strength and mobility exercises are key components of long-term maintenance to prevent recurring strains.
With appropriate treatment and lifestyle changes, most patients experience significant improvement within 4–6 weeks. Full recovery may take longer, depending on the severity of the injury.
Through a comprehensive physical therapy approach, patients recover from their injuries and gain the tools to prevent future back problems. For more information or to schedule a physical therapy session, contact CSC+M today!
